6 Foods That Boost an Older Adult’s Immune System

By Kyle McDaniel, 9:00 am on May 17, 2018

From getting regular exercise to sleeping a solid eight hours per night, there are many ways seniors can boost their immunity. For the immune system to be operating at peak performance, seniors should consider adding the following foods to their diets.

1. Garlic

Garlic can ward off infection because it contains allicin. Studies suggest this compound fights off the bacteria that can lead to illnesses. While some seniors may be willing to eat raw garlic, others may prefer to use it as a seasoning for soups, meats, and other dishes.

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2. Green Tea

For good immune health, seniors need to stay hydrated. Many older adults experience accidental dehydration due to medications or a reduced sense of thirst. Seniors should skip sugary drinks and turn to water and other thirst-quenching liquids. Green tea is an ideal option for seniors who enjoy warm beverages. The hot temperature can reduce throat inflammation, and green tea also contains antioxidants known as catechins. Studies suggest catechins may kill the virus that causes the flu.

3. Fatty Fish

Fatty fish like salmon and tuna contain omega-3 fatty acids. While seniors may balk at the word “fat,” these acids should be an essential part of every diet. Omega-3 fatty acids have plenty of health benefits, and they boost immune health thanks to their anti-inflammatory properties. When the body experiences chronic inflammation, it can weaken immune health, leaving seniors more susceptible to infections. Seniors who don’t eat fish can get their dose of omega-3 fatty acids via soybeans, walnuts, or chia seeds.

4. Pumpkin Seeds

Seniors who want to stay healthy should consider eating pumpkin seeds because they contain zinc, which boosts immune system regulation, helps the body heal from sickness and wounds, and builds lean muscle. Zinc can also be found in eggs, beans, and select breakfast cereals.

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5. Chicken Soup

Chicken soup contains several potent immune-boosting compounds such as cysteine, an amino acid that acts as a glutathione precursor. Because glutathione is one of the most important immune-supporting molecules, increasing cysteine intake strengthens the entire immune system. Chicken soup also contains several vitamins and nutrients that reduce inflammation.

6. Sweet Potatoes

Seniors need plenty of vitamin A because it has the ability to direct the body’s immune tolerance. Sweet potatoes are an excellent source of vitamin A, and they also contain immune-supporting nutrients like vitamins B1, B2, and C. Other excellent sources of vitamin A include leafy greens and carrots.

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